Stew with dried fish and vegetables
Stew with dried fish and vegetables is a hearty, rustic dish found in many coastal and island cuisines, particularly in Southeast Asia, the Caribbean, and parts of Africa. It typically features rehydrated salted or sun-dried fish simmered with a medley of vegetables like squash, eggplant, okra, or leafy greens in a savory, often tomato-based broth.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with the dried fish providing a concentrated source of protein and healthy fats. It is generally low in carbohydrates unless starchy vegetables are included, and offers a good supply of omega-3 fatty acids, iron, and vitamin B12, with a typical serving ranging from 300-400 kcal.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 15 g |
| Fat | 18 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 850 mg |
| Omega-3 Fatty Acids | 1.2 g |
| Vitamin B12 | 4.5 mcg |
| Iron | 3.5 mg |
| Potassium | 480 mg |
| Selenium | 35 mcg |
| Vitamin A | 250 RAE |
| Phosphorus | 320 mg |
| Vitamin C | 15 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The use of dried fish is a traditional preservation method that imparts a deep, umami-rich flavor and a unique, chewy texture that fresh fish cannot replicate. Nutritionally, the process of drying concentrates nutrients, making it a particularly dense source of protein and minerals.
